Monthly Archives: August 2021

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt. EMOM x 10 min; AHAFA A1. 6-8/6-8 SeaSaw presses A2. 4-8 Strict Chinups B. AMRAP 17 min @80% effort 12 (6/6) Box Step-ups @medium weight 8-10 Box HSPU 6-8 Toes to bar 8-10/8-10 Single arm Row (AHAFA) Þrek101 Metcon (No Measure) A. […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 sets 4 Front Squat ;AHAFA (1st rep w. 2 sec pause in bottom + 3 regular) B. AMRAP 18 min @your best technical effort 15/12 cal Bike 10/10 Single arm DB overhead Reverse lunges @medium weight 8/8 DB Hang Clean […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 15 min 12/10 Cal Row or Bike 10 Medball Clean 10 Strict Presses with Medball 10/10 Russian Twist w. Medball 10 Sprawls B. AMRAP 15 min 12/10 Cal AirBike/Row 12 (6/6) Reverse Lunges 12 (6/6 DB Clean&Jerk 12 (6/6) Single Leg Russian […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In Teams of 2 (32 min AMCAP) Change the reps up like you want but be smart Buy in 30 / 24 Cal Row 2 Rounds: 30 Power Clean @ca. 40/30kg 30 Toes to bar 30 Sprawls 30 / 24 Cal Row 2 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 16 (8/8) Gorilla Row + 8/8 Split Squats (AHAFA) B. Amrap 15 min: 5 Pullups (anyhow) 7 Push ups 10 Sprawls 15 Airsquats C. 2-3 Rounds for Quality Of: 5/5 Side plank with rotation 20 Heel Taps 10 Russian […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min (build across) A1. 1 Clean + 1-2 Hang Clean (anyhow) + 1-2 Jerk (anyhow) B. Alt EMOM x 18 min B1. 6-8 Hang Power Clean and Jerk @ca. 50-60% of heaviest lift in A. B2. 20 Alternating V-ups B3. […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E5M x 6 sets @High effort!! 18/13 Cal Row 50 Double-unders / 100 Single-unders 8 Devils Press 12 Wall balls / Airballs Þrek101 Metcon (No Measure) A. AMRAP x 25 min @YBTE 20/15 Cal AirBike 10 KB Squat Clean (both hands on KB) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt. EMOM x 12 min @build across A1. Snatch High pull + 1 Hang Power Snatch + 1 Snatch *focus on good form A2. 1 Snatch + 3 OHS B. E90s x 10 sets (15 min) 30 Double-unders/50 Single-unders + 5-7 Power Snatch […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 5 Push Press + 6-8 barbell Row B. For time @your best technical effort 15/12 cal bike 21 Thrusters (ca 30-40/20-30kg) 15 Toes to bar 12 lateral burpees over bar 30/24 cal Bike 15 Thrusters 12 Toes to bar […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) “AMRAP x 27 min with focus on moving great! (use the same DB/KB the whole time) 250 m Row or 500m Bike Erg 8/8 Single arm DB/KB Row 8/8 Box step ups (with or without weight) 8/8 Single arm DB/KB Push Jerk 8/8 Suitcase […]